Early arm pull before full hip extension
Arms bend before the hips have fully extended; power leaks dramatically.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Olympic · Full Body
Full Snatch
Coaching cues
- Wide snatch grip; bar over midfoot; hip hinge to start
- First pull: push the floor away — bar close to the legs
- Second pull: violent hip extension and shrug; pull elbows high
- Receive in a full overhead squat — lock out arms immediately
Common faults 3
Bar drifts forward on the first pull
Bar swings away from the legs; increases the moment arm and reduces power.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗Foam RollLats↗StretchDoorway pec stretch↗Forward lean at the catch — bar behind the head
Overhead squat catch position fails; trunk collapses forward.
Overactive muscles
Latissimus dorsiPec major
Corrective work
Foam RollLats↗Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗